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13 Yoga Poses You Can Do Without Leaving Your Seat

0 2 years ago

If you work in an office or, say, drive a bus, there’s no getting around the fact that you’re on your seat more than you’re on your feet. But don’t take that information, um, sitting down. Adding plenty of movement to your day is key to good health. Medical experts say we should stand up as often as possible and move around every 30 minutes or so. And remember, you can also do yoga while you’re in your chair.

Chair yoga—poses modified for a seated position—have been a boon for people who have injuries, low mobility, or physical disabilities. But you can practice asana in a chair to stretch stiff muscles, keep your joints limber, and help improve blood flow.

Almost anything you can do on your mat can be done in a chair. Below is a series of creative chair yoga poses that can help you keep active even when you’re sitting down.


Chair yoga poses require a stable, sturdy seat. Yoga studios commonly offer a folding chair set up on a sticky mat to prevent slipping. If you are at home, a kitchen chair or any stable, armless chair will work. Find one that allows you to sit with your feet on the floor with your shins and thighs at a 90-degree angle. Putting blocks under your feet may help. For safety’s sake, avoid chairs with wheels when practicing chair yoga unless you can lock them to keep them from rolling.

Most chair yoga poses require you to sit with your back away from the back of the chair so that you are able to move freely. But the chair back can also act as a prop to give you more support and leverage, especially in twisting postures. You may also want to keep straps or blocks nearby to facilitate some of the poses.


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